Strength and Power Hills
At lunch an easy 25 minutes warm up and warm down with stretching. In between 4 x power hill strides on the usual steep bike path by the lake. Splits: 24,21,20,18.8. Quicker than last week despite a head wind.
In the afternoon a 60 minute run including 4 strength hills on steep incline dirt trail with much slower cadence but high knee left and force, fully lactic on every effort. Splits: 79, 74, 72, 65. Huge improvement on last week.
On Thursday I will switch things around with the power hills being incorporated into a 1km loop we have all used before and I have times for. The hill comes mid-way on the loop, very steep which flattens off to a 300m finish on slight incline. Anything quicker than 4 minutes is good for me. It's sheltered from the wind usually and has no magpies...my ears are safe! Others will join me on the set for five consecutive until track comes the following week.
In the afternoon a 60 minute run including 4 strength hills on steep incline dirt trail with much slower cadence but high knee left and force, fully lactic on every effort. Splits: 79, 74, 72, 65. Huge improvement on last week.
On Thursday I will switch things around with the power hills being incorporated into a 1km loop we have all used before and I have times for. The hill comes mid-way on the loop, very steep which flattens off to a 300m finish on slight incline. Anything quicker than 4 minutes is good for me. It's sheltered from the wind usually and has no magpies...my ears are safe! Others will join me on the set for five consecutive until track comes the following week.
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